Ketogenic diet includes low-carbohydrate food substances and high-fat diet intake. Reducing the intake of carbohydrates and replacing it with fat enables the body to be metabolically in a state of ketosis. This state makes the body convert fat in the liver to ketones hence supplying energy to the brain. A ketogenic diet causes a reduction in blood sugar or insulin levels (Bostock et al. 29). There are different types of ketogenic diets: targeted ketogenic diet, cyclical ketogenic diet, standard ketogenic diet, and high protein ketogenic diet. Athletes and bodybuilders mostly use the diet to make them fit. Practicing intermittent fasting can help a person to enter the state of ketosis. There are many forms of intermittent fasting, but the most common one is the art of limiting the consumption of food for around 8 hours daily. When an individual enters the state of ketosis, they experience thirst, frequent urination, dry mouth, and decreased appetite or hunger. Ketogenic diet has the ideals and the realism that dictates the life of an individual. Therefore, it is fundamental to know the outlook of a ketogenic diet in terms of its impacts, limitations and advantages.
The food consumed in the diet is meant to induce ketosis or produce ketone bodies to be an alternative energy source for neurons. The ketone diet helps the cells that cannot metabolize fatty acids to have standard functionality. The levels of ketone in the body can be an indicator of dietary adherence (Bostock et al. 32). The effect of nutrient metabolism is caused by prolonged fasting, and the body tissues such as muscles are metabolized from free fatty acids to the ketone. The conversion takes place in the liver, and for the process to occur, the liver must be provided with fat, and carbohydrates intake should be minimized. Protein utilization alters the ketogenic diet that means that consuming it is not ideal.
Advantages of the Ketogenic Diet
A ketogenic diet enables an individual to lose weight and reduce the risk factors of diseases. The diet can make anyone lose weight without counting their calories or any form of food intake tracking (Bostock et al. 38). A ketogenic diet is a form of long-term weight loss, and it has led to a reduction of triglyceride levels and blood pressure. An increase in ketones makes the body lower its blood sugar and improve insulin sensitivity. The health benefits of the ketogenic diet include: improved heart condition, reduced chances of getting cancer, and reduction in seizures for patients with epilepsy.
Disadvantages of the Ketogenic Diet
The diet causes keto flu, fatigue, brain fog, and stomach upset when practiced quickly. The long-term repercussions include osteoporosis, kidney stones, and having a liver disease. The keto flu happens when a person feels sick and starts vomiting, lethargy, and having gastrointestinal distress (Bostock et al. 46). A ketogenic diet causes diarrhea because, during bile production, the body feels overwhelmed. While on a ketogenic diet, an athlete is prone to perform poorly, more so in cycling and running events.
The Keto diet avoids sugary foods, starches, beans and legumes, low-fat products, and fruits. Foods consumed include meat, fatty fish, butter and cream, nuts and seeds, healthy oils, avocados, low-carb veggies, and condiments. Consuming the ketogenic diet can reduce seizure frequency to its users when the consumer is drug-resistant. The diet helps in reducing body weight when used over a long time. The diet lowers blood sugar, and pregnant women are prone to conceive babies with neural tube defects. Therefore, if one ventures into the diet, they should know the consequences.
Bostock, Emmanuelle C. S. et al. “Consumer Reports of “Keto Flu” Associated with the Ketogenic Diet”. Frontiers in Nutrition, vol 7, 2020, pp. 28-54. Frontiers Media SA, Web.